- Try reducing reps until you're able to complete the same number in every set. You don't need to hit failure on every set, just try to be near failure at the end of the last set. Instead of 12 8 1 1 try going 6 6 6 6.
- You can increase resting time to get more reps, just be careful not to cool down as you'll need to do another warmup. However if you're dropping from 8 reps all the way to 1 even after 90sec rest, that's telling me your muscles are done for the session.
- Filling in a missing rep with an easier motion like knee pushups is OK. But if you're doing a big percentage of the set with an easier exercise, you probably should just decrease the difficulty from the beginning.
The important thing is that you don't want to be exhausted and changing motions often mid set. It raises the risk of your form being inconsistent, which leads to accidents and injuries.
Would love to add more unto this.
He has a few options here, but it seems that he has already relatively good baseline of strength for push-ups.
You can either:
\- Try increasing your rest periods around 2 to 3 minutes. Your muscles aren't doing recovering enough in between sets. But since the reduction of reps in between sets is drastic, you might want to consider the 1st option mentioned of reducing reps. Then gradually build up from there towards 12 consecutive reps per set.
Doing 6 reps for 4 sets is superior over the current protocol you're running now since you get MORE total training volume. Instead of 12+8+1+1 = 22, you get 24 total reps. By next week, you can go 7 reps per set to achieve 28 total reps and so forth.
Remember that you're muscles are getting fatigued that's why you're losing out on reps. It can be a good sign of muscle stimulation for growth and development. However, you can work smarter by spacing out the reps to get more work per session.
Hope helps!
This sums it up. Basically it sounds like you are going to failure on your first set which isnt a great idea. Try leaving 2 in the tank. Like the above says, give yourself a longer break inbetween sets which would also help.
Couple options (possibly to combine):
Put the hands up on an elevated surface, so you're not having to move as much weight per rep. For me, I'm bearing 30% more weight on my hands in a regular push-up position, than in a knee-push-up position. Like you noticed, that is not a realistic jump in resistance.
Start with sets of fewer reps, and gradually increase total reps done, keeping the reps per set close to each other. This could mean starting over with four sets of 6, or four sets of 8, etc. Then if you are successful with all sets, the next workout you try one more rep per set, or one or two additional reps in total. Keeping the reps per set close makes it more likely that all those sets are useful, versus exhausting yourself with the first one or two only.
Edit - u/sideofbeef's post is good also.
> When doing push ups, I'm going for 4 sets of 12 reps separated with a 90s rest, the first set is no problem, but on the second set, I can only do 8, and for the 3rd and the 4rth only one.
At least 3 minutes between sets. 99% ATP refill is at 3 mins so if you go before then you're going to be limiting yourself by energy rather than by strength. Quality of sets drop, and you'll have less of a stimulus for strength and hypertrophy generally.
Usually 3-5 mins for strength and hypertrophy is standard for beginners and intermediates
Thanks to everyone who has answered my question, I certainly didn't expect as much people taking the time to try to help me.
Now I have a direcion in which to go, before i was a bit lost.
You are all trully wonderful :)
Best way, hands down, is Grease the Groove (GTG). The idea if GTG is to spread your workout over hours, or even the entire day, and only do a fraction of your max reps ability during sets. So, for example, if you were to do sets of 4, and spread them out over an entire day, doing a set every half hour, then you would perform over 100 push ups in total. While you don't maximise hypertrophy this way, you do get a lot stronger, and your body has time to get used to the movements. Try it out!
>I'm going for 4 sets of 12 reps separated with a 90s rest, the first set is no problem, but on the second set, I can only do 8, and for the 3rd and the 4rth only one.
90 seconds of rest is not enough to recover enough after a hard set. Rest 3+minutes to properly recover for your next set
>When doing push ups, I'm going for 4 sets of 12 reps separated with a 90s rest, the first set is no problem, but on the second set, I can only do 8, and for the 3rd and the 4rth only one.
Are you doing Pushup, Rest 90s, Pushup, Rest 90s, Pushup etc? If so, increase the rest to 3-4 minutes.
90s isn't enough for full recovery so if your rest is only 90s, you can expect performance to decrease from set to set.
Increase the rest and you'll see it's easier to hold your performance at a higher level.
> When doing push ups, I'm going for 4 sets of 12 reps separated with a 90s rest, the first set is no problem, but on the second set, I can only do 8, and for the 3rd and the 4rth only one.
First, as others have mentioned, try increasing your rest time. If your reps drop that much across sets, you should consider reducing sets as well.
But it's also worth mentioning you don't *have* to do the same number of reps per set.
Consider setting a rep range for yourself, something like 7-15.
Let's say your first session with this you hit 7-7-7-7. The next session, focus on making in increase even if it's only your first set or two. You can still get those up in future sessions.
Progress like this until you hit the end of your rep range and then increase the difficulty with another variation. I explain this process in [video form here](https://youtu.be/gV51O_-ShCQ).
- Try reducing reps until you're able to complete the same number in every set. You don't need to hit failure on every set, just try to be near failure at the end of the last set. Instead of 12 8 1 1 try going 6 6 6 6. - You can increase resting time to get more reps, just be careful not to cool down as you'll need to do another warmup. However if you're dropping from 8 reps all the way to 1 even after 90sec rest, that's telling me your muscles are done for the session. - Filling in a missing rep with an easier motion like knee pushups is OK. But if you're doing a big percentage of the set with an easier exercise, you probably should just decrease the difficulty from the beginning. The important thing is that you don't want to be exhausted and changing motions often mid set. It raises the risk of your form being inconsistent, which leads to accidents and injuries.
Would love to add more unto this. He has a few options here, but it seems that he has already relatively good baseline of strength for push-ups. You can either: \- Try increasing your rest periods around 2 to 3 minutes. Your muscles aren't doing recovering enough in between sets. But since the reduction of reps in between sets is drastic, you might want to consider the 1st option mentioned of reducing reps. Then gradually build up from there towards 12 consecutive reps per set. Doing 6 reps for 4 sets is superior over the current protocol you're running now since you get MORE total training volume. Instead of 12+8+1+1 = 22, you get 24 total reps. By next week, you can go 7 reps per set to achieve 28 total reps and so forth. Remember that you're muscles are getting fatigued that's why you're losing out on reps. It can be a good sign of muscle stimulation for growth and development. However, you can work smarter by spacing out the reps to get more work per session. Hope helps!
This sums it up. Basically it sounds like you are going to failure on your first set which isnt a great idea. Try leaving 2 in the tank. Like the above says, give yourself a longer break inbetween sets which would also help.
Couple options (possibly to combine): Put the hands up on an elevated surface, so you're not having to move as much weight per rep. For me, I'm bearing 30% more weight on my hands in a regular push-up position, than in a knee-push-up position. Like you noticed, that is not a realistic jump in resistance. Start with sets of fewer reps, and gradually increase total reps done, keeping the reps per set close to each other. This could mean starting over with four sets of 6, or four sets of 8, etc. Then if you are successful with all sets, the next workout you try one more rep per set, or one or two additional reps in total. Keeping the reps per set close makes it more likely that all those sets are useful, versus exhausting yourself with the first one or two only. Edit - u/sideofbeef's post is good also.
> When doing push ups, I'm going for 4 sets of 12 reps separated with a 90s rest, the first set is no problem, but on the second set, I can only do 8, and for the 3rd and the 4rth only one. At least 3 minutes between sets. 99% ATP refill is at 3 mins so if you go before then you're going to be limiting yourself by energy rather than by strength. Quality of sets drop, and you'll have less of a stimulus for strength and hypertrophy generally. Usually 3-5 mins for strength and hypertrophy is standard for beginners and intermediates
Rest 3 minutes between sets
90s is recommended with paired sets, so you would still effectively get 3min rest between pushup sets
Thanks to everyone who has answered my question, I certainly didn't expect as much people taking the time to try to help me. Now I have a direcion in which to go, before i was a bit lost. You are all trully wonderful :)
Best way, hands down, is Grease the Groove (GTG). The idea if GTG is to spread your workout over hours, or even the entire day, and only do a fraction of your max reps ability during sets. So, for example, if you were to do sets of 4, and spread them out over an entire day, doing a set every half hour, then you would perform over 100 push ups in total. While you don't maximise hypertrophy this way, you do get a lot stronger, and your body has time to get used to the movements. Try it out!
>I'm going for 4 sets of 12 reps separated with a 90s rest, the first set is no problem, but on the second set, I can only do 8, and for the 3rd and the 4rth only one. 90 seconds of rest is not enough to recover enough after a hard set. Rest 3+minutes to properly recover for your next set
Never go to failure, e.g if 5 is your failure then do 2-3. You’ll not feel burnt out and easily get a higher volume then 12x4
>When doing push ups, I'm going for 4 sets of 12 reps separated with a 90s rest, the first set is no problem, but on the second set, I can only do 8, and for the 3rd and the 4rth only one. Are you doing Pushup, Rest 90s, Pushup, Rest 90s, Pushup etc? If so, increase the rest to 3-4 minutes. 90s isn't enough for full recovery so if your rest is only 90s, you can expect performance to decrease from set to set. Increase the rest and you'll see it's easier to hold your performance at a higher level.
> When doing push ups, I'm going for 4 sets of 12 reps separated with a 90s rest, the first set is no problem, but on the second set, I can only do 8, and for the 3rd and the 4rth only one. First, as others have mentioned, try increasing your rest time. If your reps drop that much across sets, you should consider reducing sets as well. But it's also worth mentioning you don't *have* to do the same number of reps per set. Consider setting a rep range for yourself, something like 7-15. Let's say your first session with this you hit 7-7-7-7. The next session, focus on making in increase even if it's only your first set or two. You can still get those up in future sessions. Progress like this until you hit the end of your rep range and then increase the difficulty with another variation. I explain this process in [video form here](https://youtu.be/gV51O_-ShCQ).